10 Minute Mini Exercise Bike HIIT Workout

Workouts don't need to be complicated to be effective, try our mini exercise bike HIIT workout.

Need some workout ideas to use with your mini exercise bike? Look no further, we have here a straightforward HIIT workout that will help burn some calories and improve your fitness. You can also perform the same workout using the your upper body with the mini bike on a table in front of you.


Warm Up

Pedal at a moderate pace for 5 minutes to warm up your muscles and elevate your heart rate.



The Workout

Perform each exercise for 40 seconds, followed by a 20-second rest. The repeat the circuit 4-5 times.


High Resistance Sprints

Increase the resistance on the mini exercise bike to a challenging level. Pedal as fast as you can with maximum effort for 40 seconds, mimicking a sprint. Focus on quick leg movements and maintain good posture. After 40 seconds, reduce the resistance and pedal at a relaxed pace for 20 seconds as a rest period.


Reverse Pedal Sprints

Decrease the resistance on the mini exercise bike to a comfortable level. Pedal in the opposite direction, pushing the pedals away from you. Pedal at a moderate pace for 40 seconds, working different muscles in your legs and engaging your glutes. After 40 seconds, switch back to regular forward pedalling and pedal at a relaxed pace for 20 seconds as a rest period.




Finish your HIIT workout with a 5-minute cooldown. Pedal at a slow pace on the, gradually decreasing your speed. Take this time to let your heart rate return to normal and allow your muscles to cool down.


A workout doesn't need to be complicated; the aim is to get your body working towards your fitness goals. If you would like to get a mini bike to give this workout a try, see our top 10 list of mini exercise bikes.

Before starting any new exercise program, we strongly recommend consulting with your healthcare professional or doctor. They will be able help ensure that is  safe and suitable for you perform rigorous exercise.

Author's Photo

William Parrett

Will, co-founder of Home Gym Supply, launched the company in 2019 after 15-years in the fitness industry. His expertise stems not only from his professional background but also from his athletic pursuits. A former competitor in the World Beauty Fitness & Fashion (WBFF) and a competitive rugby player, Will has always been dedicated to health and fitness.